Bran waffle in your diet is good inspo for healthy and happy eating. It’s a great year-round breakfast or brunch idea.
And if you can’t do dairy, this one you’ll love!
To brighten the a brown waffle color, lemons add sunny yellow and pucker-up tartness. And actually lemons are winter fruits that we celebrate more in summer! 🍋
You would never know that these waffles have bran and lemon in them!
But bran topping or blended in bran is loaded with fiber, and a handful of all bran may be the fiber you need (without all the sugar).
Bran is a whole food and grain which means that the bran, germ, and endosperm stay intact.
In common terms, that means that extra vitamins and fiber are included and not just the starchy carb middle layer found in many ordinary grains.
Bran is also a low glycemic index food that good for anti-inflammatory.
So it’s a good start, and when you mix bran in your waffle batter, you don’t have soggy bran like in cereal. 🥣
Bran also makes for a good foundation for other flavors like citrusy lemon that comes through.
The burst of sour sweetness wakes up!
And when you add another flavor dimension like anise seed or spice, you have one tasty waffle that’s also good for your stomach gut.
You can make pancakes with these ingredients, and if you like crunch and the idea of not waiting for your stove to heat up, you can make fresh waffles.
All you need are a few extra waffle ingredients and a waffle iron.
In case you’re debating whether to get one, I did the same. I wondered if it would be another tool that would take up valuable kitchen space.
And I’m proud to say it was a great investment because waffle irons are not expensive compared to other plug-in kitchen tools. 🔌
Mine gets used regularly, and yours would too!
They also take up little space standing upright like a book 📕 that I discovered when I read the paper instructions it came with.
…I would’ve never thought of that because I’ve only seen them in motion use either sitting on a table or at a self-serve hotel breakfast bar.
And that’s the story of how the waffle idea caught on with me (…and maybe for you too?). 🧇🧇🧇
…Oh, and the best part is if you don’t feel like cooking or waiting for your stove to wake up from cold sleep, a waffle iron is a fast-heating, convenient tool.
It’s as fast heating up as a curling iron for your hair that most of us grew up with.
…Once upon a time, I had a wavy iron. I’m glad that trend died and didn’t resurrect!
…And that no waffle iron hair took its place. 😊
Let’s keep the waffles for the kitchen.
And since they’re so easy to whip up in one bowl in 5-minutes, you can free-zer up your freezer space.
Just think, this weekend or today, a happy breakfast or brunch is served in minutes! 💭 And with a bran waffle stack idea, you have a healthy breakfast that could be a daily one.
The possibility of sweet pairing flavors is endless with easy and sweet one-bowl made waffles.
Like, you can amp up your waffle fries with healthy, savory potatoes with a french fry crunch 🍟. For other one-bowl easy waffles, check out my brunch waffles and recipes.
Gut health is something that rules our happy life. This article is about reminders and what you can do about keeping the gut happy.
…And fermented foods is one way that makes for your healthier and happier life! 😊
Easy steps to make sourdough for gut health. 👣
Like, baking sourdough is one way to take healthy measures to get a happy gut. And a great new year initiative. 🎉
For one, making sourdough is an immersive experience to learn about what fermented foods are.
In the process, you see how easily bacteria in the air (that we often avoid) is created and grows, and these become baked-in prebiotic foods to support our healthy gut bacteria.
I learned about these sides researching and writing articles for health and wellness publications… and going through the baking experience myself like so many during the pandemic.
Sourdough was a trend and maybe still is with you. 🥖
…If you’ve never tried making sourdough, it’s much easier to make (and regular bread too) than it sounds.
Actually… it’s sooo easy in steps, that it fits on the small square infographic image above that I created. ⬆️
…And that’s just one way to promote gut health.
A healthy gut is a happy life connection.
…Where remember, over 90% of the happy hormones (serotonin) is made in the gut.
So if you have a less-than-balanced gut, then the happy moods can subtly run off… but often can be mood restored with TLC (self-care) and Ayurvedic restoration if it’s not caused by a health issue.
…If you don’t know why you have a sudden chip on your shoulder or are more emotionally lately, gut health could be one reason.
So it’s good to ask yourself:what have I been eating lately? And what in my life and lifestyle could have brought this temporary mood on?
The mind-body connection is as real as the happy gut health connection.
And if it’s lifestyle or mood-related, you can get your healthy and happy gut back on with some tweaks…
Eating more fiber from mostly veggies and fruits for morning starters is a good move! 🥕🥦
The fiber ones that are non-digestible are prebiotic. There’s a subset of plant-based foods or produce out there that qualify. 🍏 🍌
Prebiotic foods such as asparagus are abundant in spring. And garlic and onions peak… (see these ones peeking out here 🧅).
Along with probiotic healthy bacteria (like that found in Greek yogurt), prebiotic foods will encourage more good bacteria.
And so, mixing your banana (prebiotic) and Greek yogurt (probiotic) is a good idea. And when you add nuts or seeds and whole fruits, that makes a gut smile even more.
Starting your morning habits after a tall glass of water or ginger water sets you and your body on the right foot.
You can prevent leaky gut, dysbiosis, SIBO, and IBS caused by food habits.
Encouraging good gut bacteria growth in the body is similar to supporting positive, loving thoughts in the mind where you want to crowd out the negative, bad ones.
✋ Avoid Reminders:
Antibiotics destroy the gut microbiome and changing gut health flora. Take antibiotics when absolutely necessary.
Such as, most people wouldn’t take antibiotics for a common cold virus (as it wouldn’t help and is not necessary).
But it’s common to take antibiotics prescribed by a doctor as precaution for a growing bacterial infection. And supplementing with probiotics (including yogurt) help to support the gut damage.
If you think of a healthy gut like a well-run garden (vs. an unbalanced jungle that can turn into weeds ), then you have a good mental picture of healthy balance vs. dysbiosis (gut imbalance).
…And you’re the gardener. 🧑🌾
Avoid the skin on foods that are non-organic.
Skin has nutrients but a lot of the modern healthy foods we eat today are sprayed with toxins in the process that negate the benefits and damage the gut.
So eating skin on certified organic foods or ones you personally plant and care for is the only real way to be safer in protecting your gut microbiome.
Stress is a killer. Our bodies naturally clean and detox during sleep, but stress puts wear and tear on our body’s natural defenses and adds a strain on its healthy housekeeping.
Avoiding stress at all costs is the best way.
With stressful seasons and situations that you experience, take daily deep breaths.
It’s amazing how the world looks different after a few deep breathing exercises like: Ujjayi, Lion’s Breath, or 4-7-8.
My favorite way is getting on my yoga mat to let the world and stress melt away. 🧘🏻♀️
The story of your stress is displayed in your gut, starting from cravings and what you eat… down to how food is digested and how it determines your bathroom life relative to other days and seasons.
The moods you think you’re feeling may not be the one your body is actually experiencing.
Remember, you are not your body or mind, but they are part of you.
You can tell signs by what you’re drawn or repelled to in foods, scents, and activities. That’s one way Ayurveda is useful to daily, modern life so you can make changes.
And that’s why I was hooked after I learned about the science …as we’re not prisoners to our situations and moods that are served up… we’re empowered to restore to our healthy and happy, best life and season.
…And we’re better off for it in daily joyful living and living healthy longer.
You can restore your moods and gut in one-fell swoop effort with your healthy moves when you know what to do (and then do it).
Mood foods are a good way to start and most fall in the anti-inflammatory food diet categories that’s catching on.
Anti-inflammatory foods are the ones I focus on, as I found on my healthy living journey that they matter most.
They help to restore gut balance and bigger picture… they’re known to prevent certain common chronic diseases like heart diseases, Diabetes, cognitive decline, and certain cancers.
You can find anti-inflammatory profiles in many beverages, spices, and colorful polyphenol-filled rainbow foods when you look around. 🌈
…Like this butterfly blue tea drink filled with quercetin and other antioxidants that I made from bags of tea I purchased.
Keeping a daily happy gut with anti-inflammatory plant-based foods and creative healthy beverages, you live comfortably, have more energy, and get to fulfill more each day.
…Now that’s something to look forward to! ✨
One gut health pairing idea: a pear granola crumble (substitutable with apple) that’s tasty happy pair-enhanced with cinnamon. Use Ceylon cinnamon for additional anti-inflammatory benefits. 🧡 😋
Hot cacao chocolate is something that everyone one loves, especially during cold sweater weather ❄️ And it’s the liquid chocolate taste that is timeless.
And if you’re feeling extra Vata or Kapha, a hot cacao is good for any weather season.
Hot cacao is a drink that’s enjoyable and calming.
…And what if certain flavors could change or restore your mood to a better one this season? …Even better,yes?
Even if you can’t drink coffee for reasons, cocoa is usually a good alternative… and raw cacao is anti-inflammatory.
This isn’t spelling differences. Cacao vs. cocoa make a difference.
Healthy Tip: Avoid the dutch processed and sweetened cocoa that often comes in packets.
Then you can add your own few marshmallows or fun zhugh at the end where you control the sugar and smile. 😊
These great ingredient tips (below) will activate those better moods.
(And that’s one aspect of Ayurveda that helps you to a healthy self.)
The first ingredient is red chili flakes that’s great if you are feeling cold that’s common for the winter season… or if you’re feeling extra Kapha or Vata, that naturally lean toward cold.
That’s why Kapha moods are typical for winter season when we want to be cozy and hibernate.
Adding a few fiery chili flakes (instead of snowflakes ❄️) will bring out the heat punch in this cocoa. The color is good too for awakening.
You can substitute with cayenne pepper for even more heat.
Tip: Don’t let the camouflage brownish cayenne color fool you… cayenne heat will sneak up on you so don’t add too much at first before taste testing.
And then if you’re feeling hot (and not cold), as in angry or irritated by triggers, then you’re going to want to add a cooling spice or herb like mint. Or no spice at all.
You can still have hot chocolate because it’s cold outside and you’re chilly in your bones. You can feel hot and cold.
A cooling spice will soothe the skin heated-effects that are based on your Pitta mind-body moods.
In those cases, a little cold and hot will be comforting to you in the winter.
Doing these body healthy moves, helps to restore your temporary imbalance or the mood season you’re in… that as pointed out, could be different than the weather outside.
A peppermint chocolate would be good for the heated (see recipe below). I even made mine in my favorite mug (Starbucks!)
Or if your heated season is dialed up way high, a frozen cacao beverage may be called for that you can dream about jumping in!
Mango in a smoothie is one way to start your healthy morning. Learn about the fruit benefits and get ideas for your smoothie.
You’ll learn all about the mango healthy sides here…
First of all, the stone fruit has a good amount of fiber, so it’s a great morning starter to rev up the gut engines… plus the bright taste and sunny color is going to leave you happy. 🌅
You may not have a choice about what side of the bed you woke up on… but you do have a say in turning that wake-up frown, upside down to prepare you for your better day! 🥭
And saying yes to the fruit means adding vitamins and minerals that you may not have without.
For starters, mangos are loaded with Vitamin C that’s a smart morning staple. It’s the vitamin that has stayed constant in health benefits over the centuries. The “C” could stand for “cure” as it has been. And is a great immunity booster.
Plus, it’s water soluble so you can’t take too much.
The fruit is also a good source of Vitamin A good for eyesight and dry eyes if that’s you.
Mangos are inexpensive and found year-round in the U.S so there’s nothing stopping you.
You can get a fresh juice in seconds for less than you would pay for a soda loaded with sugars.
And if you think a mango is loaded with sugar… you’re right. It’s like a pineapple in that way. And mango has more sugar than low-sugar cookies.
…But the 20 or more vitamin and mineral benefits offset the sugar sides as shown in a 12-week study.
The findings include that despite the high sugar amount in a mango, the blood sugar in study participants tested lower as a deemed low-glycemic index food.
That’s what actually counts more than the printed sugar count on a cookie package.
And that news can be a game changer for pre-diabetes, preventing or even managing Diabetes if that’s a concern.
It also is named an anti-inflammatory food… that we like! And is good for everyone to protect against chronic inflammation and diseases.
Because of the polyphenol and fiber counts, eating a mango does good to help offset the gut-inflammatory aspects.
And in my own tests, my skin doesn’t crawl when I eat them… and is probably adding a rainbow glow and erasing lines. 😊
Which btw, you can probably guess what rainbow polyphenols are living in a mango based on its Goldenrod bright orange (paper) color. There was a Vitamin A hint above.
Found in carrots too, mangos have beta-carotene. They also have quercetin (found in apples and onions) as part of the great mango tango.
…And maybe that makes you dance inside a ‘lil 💃🏻 or look at a mango more positively than before.
Or even consider mango as a smoothie starter.
Add a banana and water or milk, and you’ve got a solid mango smoothie!
But you don’t have to stop there…
You can add all the healthy ingredients that help your gut, detox, and provide vitamins and antioxidants on top of mango!
You can pucker up with lemon that’s a winter citrus. It has a summer fruit reputation despite its year-round availability.
And for a third taste dimension, add ginger and turmeric that would make a super mango smoothie, that’s an anti-inflammatory powerhouse.
They are not difficult to spot grocery shopping and easy to incorporate into your daily healthy lifestyle. This article is about anti-inflammatory healthy foods that will give your body and wallet the best bang for the buck, so you can have a healthy year and future.
…And that’s something to get excited about and celebrate. 🎉
…Which btw, I’m all about celebrating. That was how I started my career as a hotel catering sales manager and later for restaurant parties. My job in those roles was to plan event menus with prepared food dishes and desserts that made hosts and guests attending happy. These days, in similar fun festive spirit, I still do this at home weekly.
Party planning is fun, and it’s good to come up with a sweet and savory spread to enjoy in moderation and share on a celebration table of joy!
…But healthy-minded.
And to offset the happy food (that’s not always healthy), I bake in and eat lots of anti-inflammatory healthy foods in between.
Because anti-inflammatory foods help to work against all the foods and bad adds that are not helping our bodies.
Many of the good adds are plant-based foods and their anti-inflammatory properties are meant to protect the plant for survival.
…And as consumers, we benefit. 🎉
When I realized that fact, I never looked at my produce house plants grown from seeds in the same way again. 🌱🥑
Shelling out out the greens 💸for the green healthy foods is an investment in our bodies. And if you’re a green thumb, maybe you grow your own! 🥬
There are endless variety lists of healthy foods (and that’s the exciting part I’m talkin’ about!).
Elevating to the next degree is putting on AI (as in Anti-Inflammatory) glasses 👓 to choose low-glycemic foods and rainbow polyphenol foods 🌈
That’s just another way to finding anti-inflammatory healthy foods all around us.
They prevent free radicals in the body that I learned about in my college days when revealed science was already ahead of its time.
I even hung up a poster from the American Cancer Society that promoted basic whole foods like apples, oranges, and avocados. The colorful poster made me happy, splashed against my wall of poster art that was popular to do in those days.
…Ah, but those were the innocent years when adults didn’t know that healthy Omega-3 fats and nuts would be deemed good one day. How nuts! 🥜
…And those were also the days I educated my vitamin supplement consumers I had on the power of super foods with Vitamins A, C, and E that thankfully hasn’t changed healthy value much over the test of time. If anything, they are even more sought after in these longer living years.
Vitamin C was used to cure scurvy as early as the 1700s and today is a top immunity booster.
These Vit-C anti-inflammatory foods are the same healthy foods found around the world that protect against the common chronic diseases that we know, like: heart diseases, lifestyle born diseases, certain cancers, and even cognitive decline… that’s becoming more common family table talk on the rise.
…But it doesn’t have to be this way.
We can point to people who inherited pretty good or great genes, but now look decades older than their age because of lifestyle choices or causes.
Then there are others who weren’t so gene-blessed, but despite their genes they chose to live a healthy lifestyle and you would never know their unfavorable hidden genes based on their active lifestyle and healthy appearances.
One big difference for either is how they take care of themselves in life. Healthy, they protect their mind, body, and spirit, and they have purpose and community.
Anti-inflammatory foods and beverages also helped carry them into their golden years so they could optimally live.
Anti-inflammatory healthy foods is self-care in action.
The healthy foods can be weaved into daily eating habits and even baking… I know this intimately well because I do it weekly.
You can make delicious and comforting Southern-type meals and bakes with anti-inflammatory ingredients. It’s mindful and can be simple effort tweaks with an anti-inflammatory recipe.
Replacing with anti-inflammatory ingredients instead of the inflammatory, processed ones (that offer little to no nutritional value) makes a world of difference to the body.
Take a Southern dish like collard greens. Instead of loading with butter and bacon (like a stuffed potato), additive choice could be to add capers and olive oil as a healthy version. For a foodie, that tastes great and is comparable in the wallet for a food shopper. 🛒
But ah… there are traditionalists who don’t want to change a generational recipe… or find that style bland.
The challenge benefit is that if you do change it up, your tastes will help change along with you.
And that’s one way where you can improve your health legacy from previous generations. If your ancestors knew better or had better ingredients, they would have used them.
…And we do today. So we have a better choice.
It’s up to us.
Believe me, I know it’s hard to eat skinny, healthy, lean and mean during wintery months when comfort food is calling. This help keep us Vatas warm and cozy.🧶
Plus, winter season is a natural time to bring out our sad or sleepy Kapha body and mind sides. We’re complex beings in our comfort pants 😉.
And that’s when you can bring out the warm, savory healthy foods and anti-inflammatory healthy, delicious bakes to the table.
…And for starting the day and changing journey. 🌅
In mine, I took a sweet tooth cereal breakfast to a healthy savory habit.
That was not an easy path until I made up my mind.
Plus, age is on our side. Our taste buds help us out as we have less sweet taste buds as we get older.
Changing habits and ways to match desires is the challenge that gets to the goal. 🎯
It’s made easier with baby step action, habit changes.
…Like entertaining the idea of dinner leftovers for an easy breakfast or prepared vegetables for starters. And then doing it!
Even if we don’t naturally gravitate toward veggies first. 🙋🏻♀️
…Or we’ve created a habit of cereals and croissants.
I grew up that way along with oatmeal and fruit.
To bridge the wide gap, I made it easy on myself… I found that raw veggies eaten the next day don’t need to be refrigerated or prepared. So they’re easy to grab-n-go.
…They can be left out in plain sight even when feeling morning groggy and waiting to drink a cup of coffee.
The habit can be as easy as drinking a glass of water or brushing your teeth, first thing.
And getting in those few pieces of fiber healthy foods revs up the engine. It gets the gut happy, and that helps us get happy.
Happy gut = happy empowered day. 😊
Water and healthy foods are the gas and oil that makes the car go without hiccups so we can have a healthy life.
And these are a few simple fiber and anti-inflammatory healthy foods you can add to your diet that require little to no prep. They are healthy good if you’re on a keto diet of sorts because of the net carbs factor (in case you’re counting):
Asparagus – it’s a prebiotic fiber food that feeds your gut good food (bacteria) and has Vitamins A, C, and E. The net carbs for 6 spears of asparagus is about 2 grams. That’s pretty darn good!
But, with an anti-inflammatory diet rainbow assortment of foods 🌈, you don’t really need to count the good.
Green lentils – this is a quick cook, protein-filled meal and is a cleanse. It has almost 16 grams of fiber per cup, and sometimes double that of other lentil types. This is where reading labels comes in handy!
Add your alliums like onions or garlic that are fiber and also immunity boosters.
Bug pests hate them as well as viruses like the common cold. You can buy these whole foods in bunches for pennies to the dollar and they last a long time.
Sunflower seeds – are full of protein and Vitamin E, an antioxidant. You can add these for crunch.
And maybe even imagine them instead of chips.
Avocado – is great for breaking a fast (like breakfast). It has Vitamins C and E antioxidants and has all 3 macronutrients.
Red bell peppers – were stuffed peppers in my catering days that became a Vegetarian dish we served. With a little rice, you can make this a meal stuffed with Vitamins A, C, and E.
Squash – like spaghetti squash and butternut squash sauce can be the new tomato sauce (especially if you’re avoiding high acidity). These nutrient-dense healthy foods are polyphenol-rich, anti-inflammatory good.
Spinach – is an easy one to add to a bowl. Spinach doesn’t expire quickly like other salad types… and rather than eating it as a cold salad, try adding a few drops of water and steaming.
Your greens get wilted down into one or two bite-fulls. With a little garlic, sweet pear or apple bits, and crunchy chopped walnuts, this becomes a delicious bite. And, 1 cup of spinach is about 1 net carb gram.
My plan starts with foods winning points for the body keeping score, like the ones described with veggie fiber, healthy oil, protein, and healthy carbs.
Certain protein foods like quinoa and lentils are an efficient cooked starter as they cook fast and fill the body with nutrients and keep you from feeling hungry.
And, quinoa cereal became one of my bridge foods from sweet to savory.
Then on Sunday brunch weekends, I make Greek yogurt parfaits. Almost everything on my brunch recipes table that looks white and creamy is probiotic yogurt healthy. That goes for the tartar sauce, “whipped cream” toppings, and sweet fillings.
Rarely, do I find a need to use the whipped cream that’s stored in my freezer. And these days, I think the tart yogurt tastes better with the paired sweets.
…That’s how your tastes can change!
Greek yogurt topped on a pumpkin trifle. 🧡
And these are 3 ways you can get inspired to add and eat more anti-inflammatory healthy foods:
1.Lean into the seasonal produce foods that interest you. Like squashes, citrus, apples, pumpkin, and winter berries. You can find so many new fruit varieties like jackfruit and dragon fruit on the grocery shelves (and so many others that haven’t even made it from our tropical climate lands to our markets where they are named).
2.Reinvent sides. The stuffing sides can be what gets some of us in trouble, and if the carbs is what you’re worried about, you can reinvent the starchier side carbs to work for your body.
Stick with veggies carbs that are the opposite and with very few calories, and some have great flavors such as mushrooms, asparagus, and onions that you can turn into a Provencal herby-forward experience with a little tarragon, white pepper, vinegar or sherry.
Carrots (raw and cooked) are so versatile for sweet and savory dishes where you can substitute the fun marshmallows with a divine anti-inflammatory diet pairing like ginger and nut or seed textures. Appreciating food textures is a no-calorie add. 💭
3.Make healthy desserts. This is my specialty area and weakness turned into a positive, net gain.
It’s no baking secret that butter and refined sugars add to weight gain. And ingredients like white flour and white sugar are inflammatory foods. Moderation is still the best modern way.
Plus incorporating more healthy foods to add a cushion.
Keeping a balance between tasty and healthy is a dynamic pairing duo.
And the sweet spot is they are usually easy bakes in minutes like a healthy pear or apple pie with cinnamon spice sweetness.
You can make a pumpkin pie from pumpkin puree that’s loaded with antioxidant Vitamin A and beta carotene. Mix in plant-based almond milk. Then add allspice that’s all anti-inflammatory goodness as the sweet five-spice version!
For holiday sweets, you can start with those whole food ingredients like cranberries with oranges or sweet potatoes and honey and holiday spices… and then zhugh up with a few cherries or nuts…
You don’t have to give up the party sides 😉 (I personally wouldn’t want to from all my party planning years).
All this to say, re-branding healthy foods into your daily life is rewarding to your body and food table, enjoyable, and a challenge you can embrace! 🎉
